Palm oil vs. Pilaf — In-Depth Nutrition Comparison
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What are the differences between palm oil and pilaf?
- Palm oil is higher in vitamin E, yet pilaf is higher in selenium, folate, vitamin B1, vitamin B3, vitamin B6, iron, and phosphorus.
- Palm oil's daily need coverage for saturated fat is 245% more.
- Palm oil has 399 times more vitamin E than pilaf. While palm oil has 15.94mg of vitamin E, pilaf has only 0.04mg.
- The amount of saturated fat in pilaf is lower.
- The glycemic index of palm oil is lower.
We used Oil, palm and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +24300% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +39750% |
| Contains more Vitamin KVitamin K | +1500% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +5733.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 49.3g | 0.307g | 223% |
| Fats | 100g | 1.37g | 152% |
| Vitamin E | 15.94mg | 0.04mg | 106% |
| Monounsaturated fat | 37g | 0.373g | 92% |
| Selenium | 0µg | 32.4µg | 59% |
| Polyunsaturated fat | 9.3g | 0.377g | 59% |
| Sodium | 0mg | 1303mg | 57% |
| Folate | 0µg | 212µg | 53% |
| Vitamin B1 | 0mg | 0.603mg | 50% |
| Vitamin B3 | 0mg | 6.127mg | 38% |
| Manganese | 0.882mg | 38% | |
| Vitamin B6 | 0mg | 0.4mg | 31% |
| Iron | 0.01mg | 2.44mg | 30% |
| Starch | 71.23g | 29% | |
| Calories | 884kcal | 359kcal | 26% |
| Carbs | 0g | 76.31g | 25% |
| Phosphorus | 0mg | 154mg | 22% |
| Protein | 0g | 10.42g | 21% |
| Copper | 0mg | 0.166mg | 18% |
| Vitamin B5 | 0mg | 0.715mg | 14% |
| Zinc | 0mg | 1.01mg | 9% |
| Calcium | 0mg | 83mg | 8% |
| Magnesium | 0mg | 32mg | 8% |
| Vitamin B2 | 0mg | 0.087mg | 7% |
| Potassium | 0mg | 188mg | 6% |
| Vitamin K | 8µg | 0.5µg | 6% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Fiber | 0g | 1.2g | 5% |
| Choline | 0.3mg | 17.5mg | 3% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Net carbs | 0g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0g | 1.53g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Tryptophan | 0mg | 0.086mg | 0% |
| Threonine | 0mg | 0.221mg | 0% |
| Isoleucine | 0mg | 0.279mg | 0% |
| Leucine | 0mg | 0.523mg | 0% |
| Lysine | 0mg | 0.189mg | 0% |
| Methionine | 0mg | 0.145mg | 0% |
| Phenylalanine | 0mg | 0.32mg | 0% |
| Valine | 0mg | 0.374mg | 0% |
| Histidine | 0mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +7199.3% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9819.6% |
| Contains more Poly. FatPolyunsaturated fat | +2366.8% |
| Contains less Sat. FatSaturated fat | -99.4% |
